Logan Steele
The scalene muscles are a group of three pairs of muscles in the neck, with one set located on either side of the body. They are prone to injury and tension, which can cause pain in the neck, chest, shoulder, upper back, and arm. When the scalene muscles are tight, they can cause a reduction in the range of motion and trigger points in the head, jaw, cheek, and eye area. This can lead to tension headaches and restricted neck movement. Poor posture, such as a forward head position, can contribute to tight scalene muscles over time. Treatments such as stretching, massages, and alternative movement systems can help loosen tight scalene muscles and improve range of motion.
| Characteristics | Values |
|---|---|
| Scalene muscles | A group of three pairs of muscles in the lateral neck |
| Scalenus anterior, scalenus medius, and scalenus posterior | |
| Sometimes a fourth muscle, the scalenus minimus, is present | |
| Function | Support the upright posture of the cervical spine |
| Bend and rotate the neck | |
| Accessory breathing muscles | |
| Overworked/Tightened muscles | Neck stiffness, soreness, and limited range of motion |
| Tension headaches | |
| Pull the first rib upwards | |
| Cause pain in the chest, shoulder, upper back, arm, and hand | |
| Impinge nerve and blood flow into the upper extremities | |
| Cause respiratory issues | |
| Treatment | Soft tissue massage |
| Self-stretching interventions | |
| Physiotherapy | |
| Medication |
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What You'll Learn
Tight scalene muscles can cause tension headaches
The scalene muscles are a group of three pairs of muscles in the lateral neck: scalenus anterior, scalenus medius, and scalenus posterior. Sometimes a fourth muscle, the scalenus minimus, is present behind the lower portion of the scalenus anterior. The scalene muscles cover a large area of the neck and are prone to injury and related overuse tension. They are also prone to a lot of tension due to their anatomical position.
When the scalene muscles are overworked, muscle fibers tighten and build up waste products, causing neck stiffness, soreness, and limited range of motion. When the scalene muscles are very tight, they send trigger points to the head, jaw, cheek, and behind and above the eye. They can also pull the first rib upwards.
To prevent scalene muscles from becoming tight, one can try alternative treatments and movement systems such as Feldenkrais, the Alexander Technique, and somatics. Depending on the cause of scalene muscle tension, getting regular massages might also help keep these muscles flexible. Stretching can also help keep the scalene muscles relaxed.
To stretch the scalene muscle, hold your collarbone steady with your opposite hand, then tip your head sideways, away from the tense side. Take it to a point of tension and hold it for 30 seconds. Keep your head tipped sideways, but now turn your face and look down toward your armpit, and again hold it for 30 seconds. Keep your head tipped sideways, but now turn your face up toward the ceiling and hold for another 30 seconds.
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They can pull the first rib upwards
The scalene muscles are a group of three pairs of muscles in the lateral neck: scalenus anterior, scalenus medius, and scalenus posterior. Sometimes, a fourth muscle, the scalenus minimus, is present behind the lower portion of the scalenus anterior. The scalene muscles cover a large area of the neck and are prone to injury and related overuse tension.
When the scalene muscles are overworked, muscle fibres tighten and build up waste products, causing neck stiffness, soreness, and limited range of motion. Tight scalene muscles can also cause tension headaches and trigger points in the head, jaw, cheek, and behind and above the eye.
The scalene muscles are accessory muscles for breathing. During inhalation, they lift the upper ribs to create volume in the chest cavity. The anterior scalene lifts the first rib, but this action is subtle and may go unnoticed. When the medial scalenes contract together, they elevate the first rib during a strong inhalation.
Tight scalene muscles can pull the first rib upwards. This action can be exacerbated by poor breathing habits, such as chest breathing, which causes a strain on the scalene muscles. Additionally, conditions such as asthma, emphysema, bronchitis, or pneumonia can cause problematic scalene muscles.
To prevent tightness in the scalene muscles, it is important to maintain good posture and avoid positions that strain the neck, such as working with the head turned to one side or sleeping on the stomach with the head turned. Stretching and massage can also help to relieve tension in the scalene muscles.
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Scalene muscles are prone to injury and tension
The scalene muscles are a group of three pairs of muscles in the lateral neck: scalenus anterior, scalenus medius, and scalenus posterior. Sometimes, a fourth muscle, the scalenus minimus, is present behind the lower portion of the scalenus anterior. The scalene muscles cover a large area of the neck and are prone to injury and tension.
The scalene muscles are non-postural and fast-twitching, meaning they fatigue quickly. When scalene muscles are overworked, muscle fibres tighten and waste products build up, causing neck stiffness, soreness, and a limited range of motion. This tightness can also cause tension headaches and pull the first rib upwards.
The scalene muscles are frequently injured in car accidents, falls, and sports injuries. They are also affected by whiplash injuries, especially when the trauma is on the side of the neck. Excessive coughing, asthma, emphysema, bronchitis, and pneumonia can also cause problematic scalene muscles.
Poor breathing can also cause a scalene strain. This is common for people who struggle with chest breathing, which causes a strain on their scalene muscles.
Exercises to strengthen the scalene muscles can help prevent injury and tension. One such exercise involves sitting in a comfortable chair and placing your palm on the right side of your head. Then, move your right ear toward your right shoulder while maintaining resistance from your hand. Repeat 8 to 12 times on each side. This exercise will increase your ability to stabilize your cervical spine, reducing the risk of future injuries.
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Conditions like whiplash, torticollis, and respiratory problems can occur
Tight scalene muscles can cause a loss of range of motion and are associated with a variety of conditions, including whiplash, torticollis, and respiratory problems.
The scalene muscles are a group of three pairs of muscles in the lateral neck: scalenus anterior, scalenus medius, and scalenus posterior. Sometimes a fourth muscle, the scalenus minimus, is present. When the scalene muscles are overworked, muscle fibers tighten and waste products build up, causing neck stiffness, soreness, and limited range of motion. This tightness can also lead to tension headaches and trigger points of pain in the head, jaw, cheek, and eye region.
Whiplash is a condition that often results from car accidents, falls, or sports injuries, all of which can cause excessive tension in the scalene muscles. The sudden movement in these incidents can strain the scalene muscles and lead to the associated symptoms, including neck pain and reduced range of motion.
Torticollis, or twisted neck, is characterized by an abnormal slope and rotation of the head and neck. It can be congenital or acquired later in life due to trauma or injury. Spasmodic torticollis involves unilateral pain radiating to the shoulder and muscle stiffness. The scalene muscles, particularly the scalenus anterior, can contribute to the abnormal positioning and pain associated with torticollis.
Respiratory problems can also be linked to tight scalene muscles. Poor breathing habits, such as chest breathing, can strain the scalene muscles and lead to symptoms such as neck pain and coughing. When the scalene muscles tighten, they can pull the first rib upwards, impacting respiratory function and contributing to respiratory issues.
In summary, tight scalene muscles can be a contributing factor to conditions like whiplash, torticollis, and respiratory problems. The loss of range of motion associated with tight scalene muscles can be addressed through interventions such as soft tissue massage, self-stretching, and targeted exercises to relieve tension and improve joint stability.
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Poor breathing can be a cause of scalene strain
The scalene muscles are a group of three pairs of muscles in the neck: scalenus anterior, scalenus medius, and scalenus posterior. Sometimes, a fourth muscle, the scalenus minimus, is present behind the scalenus anterior. These muscles support the spine and neck, and when healthy, help maintain an upright posture.
The scalenes are considered accessory breathing muscles because they contract during inhalation, lifting the top ribs and creating space for the lungs to expand in the thorax. When the scalenes are strained, they can cause difficulty breathing, and when breathing issues such as asthma are already present, the scalene muscles may have to work harder.
Poor breathing can be a significant cause of scalene strain. People who struggle with chest breathing, where the chest is expanded during inhalation, can cause serious strain on the scalene muscles. This type of breathing is common for those who struggle with respiratory issues.
Additionally, strained scalene muscles can make it harder to breathe when suffering from a common cold or allergies. This is because the scalene muscles are responsible for lifting the ribs during coughing.
To relieve scalene strain, it is important to address any underlying breathing issues and focus on proper breathing techniques. Diaphragmatic breathing, which involves taking deep, slow breaths, can help to relax the neck and reduce tension in the scalene muscles.
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Frequently asked questions
Yes, tight scalene muscles can cause a loss of range of motion in the neck.
The scalene muscles are a group of three pairs of muscles in the neck. They are prone to tension and injury.
Poor posture, such as hunching over, is a common cause of tight scalene muscles. Other causes include whiplash, torticollis, respiratory issues, and excessive coughing.
Tight scalene muscles can cause neck pain, stiffness, soreness, tension headaches, and a reduced range of motion. It can also lead to thoracic outlet syndrome, causing numbness, tingling, or pain in the arm and hand.
Tight scalene muscles can be treated with stretches, massages, and appropriate self-stretching interventions. Strengthening exercises can also help improve stability and reduce the risk of future injuries.
